Rewired: Virtual Addiction (Is Still Addiction)

Rewired: Virtual Addiction [is Still Addiction]

Internet addiction is a relatively newly-named condition, but doctors have been treating patients for it, even without a DSM V code for a while (the closest diagnosis was internet gaming) (Hallowell, 2019). Dr. Ivan Goldberg coined the term Internet Addiction Disorder (IAD) (Brenner, 1997). With IAD, people can’t go for a minute or two without checking email or Instagram. Steve Jobs was, in fact, a “low tech” parent (Bilton, 2014). What does that say? There are consequences for internet and smart phone usage, and the makers and owners know it. “The clinical community defines cell phone addiction [similar to internet addiction] as a behavioral disorder” (Newport Academy, 2017).

Screen time changes your brain chemistry. Dopamine gets released when we are on screens. The Metro described it [screen time] as “digital heroin” and that kids are becoming “screen junkies.” Devices stimulate us. They alter our moods. It’s hard to keep track of time while on it.

Some issues, in addition to addiction, are that people are isolated interpersonally, though connected digitally. Internet impacts social relationships. The internet increases depression and bipolar disorder (Hallowell, 2017). A 2017 study found a positive correlation between smartphone addiction and depression in adults (Alhassan, et al., 2018). Another study with university students found a positive correlation between addiction scores and depression, anxiety, and sleep quality (Demirci, et al., 2015). A meta-analysis of 14 literatures (2009-2019) found a “positive correlation between depression and smart phones” in adolescents (Widhigdo, 2020).Internet usage can increase inattention (and the list goes on), among other social and behavior issues (Hallowell, 2017). How can you defeat a device that takes over your life?

What are the signs of problematic behavior?

Continuous hours on the phone with games or texting or social media.
Frequently pick up the phone to check notifications or social feeds
You get restless if the phone has low data or if it’s dead
You phone is a security blanket in social gatherings
Your day-to-day activities or responsibilities take a backseat to the phone
You feel bad about yourself and go online to feel good, but then feel worse.
Playing many hours on games as a social activity with little honest communication
FOMO (fear of missing out) and Nomophonbia (mo-mobile phobia) (Shukla, 2021)

Withdrawal symptoms

Restlessness, anger or irritability, difficulty concentrating, sleep problems, craving access to smart phone or other devices (Robinson, et al., 2020).

Strategies to overcome phone addiction:

Block your access with Apps such , Moment, Freedom (iOs), (OFFTIME) and Flipd which allow you to block access to pre-specified apps and websites as well as a schedule of hours, like two hours before bedtime
Delete social media apps. Or, limit yourself to it on the computer.
Plug your phone in where you can’t reach it from the bed.
Turn off notifications at night.
Set a goal (probably the most important tip) (Price, 2018). “For example, you might schedule use for certain times of day, or you could reward yourself with a certain amount of time on your phone once you’ve completed a homework assignment or finished a chore, for instance” (Robinson, et al., 2020).

Set Limits: Tips for Smartphones

No phones in the bedroom when sleeping

Do not use your smartphone as an alarm clock

Never use any screen 1 hour before bedtime

Consider installing software to monitor consumption

Smartphones and the internet elevate dopamine

Change your screen to grayscale

Learn to tolerate boredom

Create healthy boundaries (no phones at meals, no more than a certain amount per day)

(From The Center for Internet and Technology Addiction (Greenfield, 2017))

Resources for treatment:

reStart at 1-800-682-6934